5 speedy salad ingredients
1. Pre-cut veggies to save time cutting.
2. Canned foods like lentils, beans and corn.
4. BBQ chicken breast without the skin.
5. Canned salmon or tuna in spring water.
Tip: Save prep time by cutting up hardier veggies (think celery, broccoli, cauliflower, carrot, kale and cabbage) three to five days ahead. Store them in airtight containers in the fridge (at eye level so you remember to use them).
5 simple salad dressings
Just a drizzle or dollop of these simple dressing can transform a simple meal into something quite delicious.
Honey mustard vinaigrette
Combine 1 tbs olive oil, 1 tbs lemon juice, 1 tsp honey, 1 tsp wholegrain mustard and 1 garlic clove (crushed) in a small bowl. Note: You can use Dijon mustard instead of wholegrain.
Serve with: Leafy green salads.
Place ⅓ cup (80ml) 99% fat-free plain Greek-style yoghurt, ⅓ cup (80ml) reduced-fat mayonnaise, 2 tbs buttermilk, 1 garlic clove (crushed), 1 tsp Dijon mustard, 1 tbs horseradish cream and 1 tbs finely chopped fresh chives in a medium bowl. Season with salt and freshly ground black pepper. Stir to combine.
Serve with: Cooked prawns, smoked salmon, salad leaves or potato salad.
Basil and tomato dressing
Combine 1 tbs olive oil, ½ tsp grated lemon rind, ¼ cup (60ml) lemon juice, 1 garlic clove (crushed), 4 vine-ripened tomatoes (finely chopped), 2 tbs finely chopped sun-dried tomatoes and ⅓ cup shredded fresh basil leaves in a small bowl.
Serve with: Grilled fish, chicken, lamb, beef, pork or salad leaves.
Sesame, ginger and soy dressing
Place 2 tbs salt-reduced soy sauce, 1 tbs mirin, 2 tsp rice wine vinegar, 1 tsp grated fresh ginger and ½ tsp sesame oil in a bottle. Shake to combine.
Serve with: Noodles, steamed chicken, rice and steamed Asian greens.
Creamy chive dressing
Whisk 2 tbs whole-egg mayonnaise, 2 tbs 99% fat-free plain natural yoghurt, ¼ tsp dried mint, 1 tbs white vinegar and 2 tbs finely chopped fresh chives in a small bowl.
Serve with: Potato or pasta salad.